Blog: Feature Stories

At any pace, we know how running and walking make us feel good, keep us fit, and boost our immune systems, too. But with coronavirus numbers on the upswing and flu season upon us, are we doing ourselves any favors by staying active outdoors… or simply running into trouble?

That depends on “how” we’re running, and where, says Dr. Karan Shukla, a physician at Novant Health Randolph Family and Sports Medicine in Charlotte. The good news is we can, and should, keep running. A few small adjustments can make a big difference in whether we’re putting ourselves at risk. Dr. Shukla says the “3 W’s” – Wear a mask, Wait 6 feet apart, and Wash your hands — apply on your run or walk, too.

So start with keeping your distance. Running solo doesn’t indicate you’re a friendless loner. In fact, a little alone time can be good in some respects. It’s also probably the safest way to log those miles. If you choose to run with friends, keep the group small and keep the space between each other.

Next, wear a mask. It’s one more barrier between you and whomever else you encounter on the road, trail, or greenway. Since masks are now de rigueur and then some, it’s easy to find one that suits your level activity, fits comfortably, and still provides protection for you and those around you.

“Even if you’re on a trail with few others, if you can hear people huffing and puffing or smell their perfume, use a mask,” Dr. Shukla advises. “This can limit your risk of contracting an illness, or transmitting an illness asymptomatically.”

Saliva and mucus can spread the disease, says Dr. Shukla. Research is also looking into respiratory droplets or “aerosols” that can be spread by sneezing and coughing — and also by talking, singing, or breathing hard, like during exercise. There is some question about the relationship between how hard you breathe during exercise and how far you can expel the aerosols.

“You can transmit respiratory droplets and those are potential secretions that can be carrying contagions,” says Dr. Shukla. Conversely, others may expel droplets that are harmful to you, so wear a mask if your path is a busy one. A mask can also prevent you from touching your face, which is another way doctors warn that the disease is spread.

Bottom line on this whole droplet conversation? Limit the spitting and snot rockets, please.

“The combined effect can have a significant reduction on your ability to contract an illness,” says Dr. Shukla. If you’re on a trail where you see very few other people, he says, it’s easier to keep a safe distance and therefore a mask may not be necessary (but keep it handy).

Then there’s the 3rd W — the other consideration besides just a mask and distance. Proper hygiene begins before you even take your first step.

“Wash your hands before you leave home,” advises Dr. Shukla. “Bring hand sanitizer with you in case you touch anything.” And avoid touching things while you’re out. Like mom used to tell you, you don’t know where it’s been or who’s been touching it. That includes rails, benches, buttons, or door knobs; so do your dips and bench pushups before you leave or after you get home.

And when you’re all done?

“Remove clothing as soon as you get home, before you go inside,” says Dr. Shukla. “Don’t shake them out — put them in the wash directly.” Again, wash your hands as soon as possible. Don’t touch your face. And those shoes? Take them off at the door!

“I would strongly advise NOT wearing shoes in the home,” he adds, citing a common practice around the world that’s not shared in the U.S. “The bottoms of our shoes are pretty filthy in potential to transmit disease to surfaces in your home.”

The changes in our habits that we’re learning during COVID-19 are going to be long-term changes in our behavior which can help us stay healthy, says Dr. Shukla. Learning proper hand-washing (20 seconds with soap, get between those fingers!), hand sanitizing, keeping our germs to ourselves, and steering clear of things that can make us sick, are all positive steps to lifelong health.

“Your perspective should be what do we need to do in the next few months and years to keep good hygiene,” he says.

And remember that this, too, shall pass. Good hygiene habits, consistent exercise, and good nutrition will get us all there faster.

We know kids watch what we do, what we eat, and how we talk about ourselves. But even if you’re living a healthy lifestyle that includes eating right and getting exercise, it can be tricky to find the right way to introduce your kids to an activity you love – and hope they’ll love, too. Running can be a good first sport they can do all their lives, if you introduce it the right way.

We called on the experts to give us some tips for this, both from a parenting and a personal training viewpoint. Jamey Yon is a 22-time Ironman finisher – and father of five children, ages 7 – 14. He admits it isn’t always easy to convince kids to go for a run, but with a little creativity, he has introduced his kids to healthy activities they enjoy. So how do you do that?

“Start from as soon as they can walk,” says Yon. “Things like going down slides, running, playing in the yard, kicking a ball around, or playing catch… things like that.”

How many of us remember a spirited game of Red Rover or Red Light, Green Light as kids? Children are naturally competitive, and want to race and even win. “Making it fun – that’s the number one thing,” says Yon. And even if it isn’t your usual 10-mile run, any parent knows playing games outside with kids is exercise! It will wear you out, so it counts. It also teaches them the values that go with sports early on: you win some, you lose some, so just keep trying.

The same philosophy can be found in the programming at Girls on the Run, a youth running organization that started in Charlotte, Girls on the Run. Program Manager Mary Stuart Fountain says the GOTR program builds the value of healthy lifestyles from the inside out in girls – teaching them about support, communication, and team building, in addition to healthy habits and running.

Listen in: Maghan Knight explains why Girls on the Run is “so much fun,” on this episode of the Running Around Charlotte podcast!

“We try to make practices fun,” says Fountain. “Games, activities, freeze tag —
then we run a few laps.” The focus is on awareness of healthy habits more than it is on running. Again, as many parents knows, you can’t make a child run, but if you make them want to run, your work is done.

“With any sport, the ultimate goal is that they will cultivate and build healthy life habits in their older years,” says Fountain. “We incorporate life skills to make them healthy and confident, then practice activity that reinforces those components.”

Dr. Christian Turner, an athlete and pediatric sport medicine doctor with Novant Health Pediatric Sports Medicine in Midtown Charlotte, finds modeling good behavior a way to get kids involved. He and his wife have exercised with their kids since they were born.

“They’re used to seeing us,” says Dr. Turner. “Just having them around and exposed makes it become a normal thing.” And like adults, the great feeling they get after exercising will bring positive vibes to the rest of their day.

So here are some quick tips from our pro’s that will help you encourage your kids to get up and get active:

1. Make it a group sport – kids get motivation and accountability from being active with their peers.

“Elementary school kids are getting into a routine, so it seems to be a good time to start being introduced to organized sports,” says Fountain. “There are so many benefits of being part of an organized team.” For younger children, games with parents and siblings are just as fun.

2. It’s not about time – meaning, if you get out and run, let kids choose their pace. If you start comparing every outing, they’ll shy away from ever going. Instead, encourage them to challenge themselves with adding another street to their neighborhood loop, or finding a new trail to explore.

“Pace is not important, so don’t time them,” says Yon. “They’re going to tell you ‘when’ – when to stop, when they want to walk.” If your kids like challenging themselves, agree to do a time trial once a month or every few months so they can see their improvements. Don’t make it an every-run kind of thing.

3. Add accountability, but keep it positive – no punishment, but a reward when the group succeeds. Some kids really dig doing this! Yon made a chart with a weekly goal for each family member, according to their age and ability, with the promise of a family trip when everyone reached their goal. Suddenly, his kids hated missing a day, and often asked to go out on their own to finish.

“When family gets going on a goal together, it makes a big difference,” he says. “Create the fun, the challenge, and the reward. Always encourage them, no matter how well or poorly they do. They tried and competed and that’s all that counts.”

4. Find a goal – Kids are a lot like grown-ups, that they work a little harder, or are a little more motivated, when they have a goal. Find a family-friendly virtual race you can do together, and they’ll look forward to preparing for it more than if they are just running to run. If they can’t run a whole 5k, run a little and walk the rest. Let them know that’s okay, too.

“Anything you can do to get your child physically, emotionally, and mentally engaged is good,” says Fountain, “and anything you can do as a family.”

Dr. Turner likes to print out a calendar and see how many days of the month his kids can color in, a sign they’ve done some activity. And really, anything that gets them moving is good.

“Just give them space to try different stuff and move more each week,” he says.

Listen in: Dr. Christian Turner talks about how to get kids moving on this episode of the Running Around Charlotte podcast!

5. Appreciate the moment – whether it’s the time together, the neighborhood you live in, the birds in the trees, or the dandelions growing in your neighbors’ yards. Every outing can involve exploring new paths and appreciating their uniqueness. And have fun with it!

“Play music, or dress in fun ways that make you happy!” says Fountain. The goal is to keep going. Enjoy the journey – activity is not always about the finish line. Life is a marathon, not a sprint! Enjoy it together.

We know some of you might love a pumpkin spice latte once October rolls around, but our farmers’ markets and grocery stores are stocked full of great fall produce that can give your run – and your health – a little more kick. (No offense, coffee.) If you want to boost your endurance and your immune system this season, consider some of these in-season fruits and veggies recommended by Dietitian Matt Dengler of RxRD Nutrition, and the North Carolina Department of Agriculture. Enjoy!

An apple a day. That’s still solid advice.

If you haven’t been apple picking in western North Carolina, treat yourself to an afternoon of family fun with some delicious and healthy side benefits. (In most years there’s even an apple festival!) If rolling up US 321 isn’t in your schedule, you can find apples almost anywhere right now. They are accessible, fairly inexpensive, and there’s a variety of tastes and textures to suit most anyone. Seriously, apples go way beyond Red Delicious and Granny Smith.

“They are a good way to put carbs in your body,” says Dengler, noting apples are strong in flavonoids, phytochemicals, and antioxidants. (To keep the doctor away, of course.) Yes, apples can fight cardiovascular disease and diabetes, and an ingredient called quercetin helps you fight soreness by reducing lactic acid buildup. Fuel up 30-60 minutes ahead of your hour-long workout, or afterwards. Apple sauce is a great go-to energy snack before exercise; an apple is best after. The fiber in a whole apple — skin and all – can upset some stomachs if eaten before a workout.

We got the beets.

Beets are one of the best ergogenic aids for endurance, says Dengler. That’s shorthand for a substance that enhances your physical performance, stamina, and recovery. Here’s how: Beets are filled with nitrates, which helps more blood, and therefore oxygen, flow to your muscles when you’re exercising and recovering.

“The more blood we can get to muscles, the more they can exert,” says Dengler. If beets aren’t on your usual dinner menu, be creative. They’ll still do their good work in a beet root salad, blended into a smoothie, roasted, or as a juice. Beet root powder is also a good add-in for your smoothies or sauces.

Not sure how to manage a handful of bulbous beets? You can forego the peeling and slicing, and the purple fingernails that come with task, by choosing golden beets, or picking up pre-cooked beets available in most refrigerated produce sections.

Broccoli … and bona fide substitute.

This one may or may not be seasonal, depending on whose list you read, but broccoli is readily available in the fall. It’s full of antioxidants, vitamin C, vitamin K, quercetin, and folate. Vitamin C and quercetin help prevent sore muscles after intense workouts, while K and calcium strengthen our bones.

If broccoli isn’t your thing, kale is a close cousin. Kale can help reduce inflammation because it’s loaded with antioxidants like beta carotene, says Dengler. Kale also packs a punch with high amounts of vitamins and minerals like vitamin K. One serving of kale delivers around 700% of your daily recommended intake of K! Kale also contains calcium, which, along with vitamin K, is crucial for bone development. It also has 200% of your daily recommended intake of vitamin C in just one serving. You can sneak some kale into your next smoothie, salad, or even a roasted veggie tray.

Potatoes. More than just a starchy side.

The humble potato in its many varieties is a quick-energy superfood to keep in your cupboard or on your plate for several meals a week. “Red, russet, purple, or sweet, you can’t go wrong with a potato,” says Dengler. They’re full of vitamins and minerals like vitamin C, B6 for energy, and three times as much potassium as a banana. They also have a lot of antioxidants, even if you don’t eat the skin.

Potatoes have a high glycemic index, which means the carbs get into your bloodstream faster and can be used for energy quickly. If you want to slow it down a little and make that energy sustain itself for longer distances, add some fat and protein like a little butter, sour cream, bacon, chili, etc. But go easy, of course. And sweet potatoes don’t have to be “sweet” with brown sugar or marshmallow toppings. Cumin and a pinch of salt will change your mind about how to serve this quintessential fall staple in NC. Heck, it’s the state’s official vegetable, with more than 40% of the nation’s supply grown right here.

Decorative and delicious.

You’re not out of your gourd to want to eat your squash instead of just decorating with it. Butternut, spaghetti, and pumpkin all make great dishes when you cook them fresh and serve them up with a little butter and brown sugar or cinnamon. They’re full of vitamin A and keratin, too, which are great cancer fighters. They are high in vitamin B and C, hold more potassium per serving than a banana, and have lots of fiber to help you feel fuller, longer.

“B vitamins help the creation of energy,” says Dengler. “It’s going to form that ATP, and that’s going to sustain energy.” Too tired after a good workout to think about baking one from scratch? Don’t be. They are some of the easiest foods to cook. Slice, sprinkle with butter or olive oil and salt, and bake for 45 minutes. Or poke holes in them and throw them in the microwave for 10 minutes (you may need to roll it over and add time). How easy is that? And that spaghetti squash is worth a try in place of pasta, with sauce or in a lasagna.

Enjoy some recipes from great NC-grown foods, but do it soon – winter is coming!